Ngesinye isikhathi ngikhohlwa ngesipinashi esinamaqanda. Ngihlale nginamafutha afriziwe nama-peas aqhwaziwe ngakwesokunene, kepha isipinashi esiqhwayo siwayeka i-radar ngezikhathi ezithile. Izindaba ezinhle yilokho-ke ngiya khona ukuze ngikuthole. Ungakwazi ukugcoba isipinashi esibandisiwe ngokushiya efrijini ngobusuku obubodwa, noma enye indlela yokugcoba isipinashi efriziwe ukuyibeka esimeni somshini bese uyigijima ngaphansi kwamanzi afudumele kakhulu. Sebenzisa iminwe yakho ukuze uhlukanise amahlumela esipinashi esiqhwa. Vala amanzi, uthathe isipinashi esincane bese ucindezela uze uphume amanzi amaningi ngangokunokwenzeka. Phinda ngomunye isipinashi.
Le iresiphi yezinkukhu ezikhuhliwe, kanye nale recipe yokupheka efriziwe efriziwe, iphinde isebenzise isipinashi efriziwe ngendlela enhle, okuholela ekudleni kwesidlo samasonto esilula kodwa esimnandi.
Gcina ukudla kokudla kwamasonto onke okuthakazelisayo nalezi ezinye zokupheka izinkukhu ezingezona ezithungayo!
I-Chicken Breasts ne-Sauce Basic Herb Wine Pan
I-Avgolemono Soup (i-Greek Comfort Chicken Soup!)
Amabele Okukhukhunjulwa Ngama-Lime, I-Garlic eyosiwe ne-Fresh Herb Marinade
Okuzokwenza
- Isipuni esingu-1 esingenalutho
- ½ inkomishi anyanisi oqoshiwe
- Iphakeji elingu-1 (10-ounce) iphapiniki efriziwe, ifakwe
- Usawoti ococekile noma usawoti omuncu kanye nomswakama omusha omuncu wokunambitha
- ¼ isipuni red pepper flakes (ozikhethela)
- U-¼ indebe enzima kakhulu
- I-¼ indebe ye-crumbled feta
- 8 inkukhu bone-in, isikhumba-ngamathanga (cishe 2 ½ amakhilogremu)
- 2 wezipuni amafutha omnqumo
Indlela Yokwenza
- Preheat ovini kuya 400 ° F. I-oli elula i-rimmed baking sheet, noma umugqa ophepheni bese uphefa nge-spray spray.
- Sishisa ibhotela esikhwameni esisezingeni eliphansi phezu komlilo ophakathi kuze kube yilapho kuqubuka. Faka i-anyanisi imizuzu emibili kuze kube yithenda, bese ufaka isipinashi, inkathi ngosawoti kanye nopelepele, bese upheka kuze kube isipinashi isiphekwe futhi iningi lomswakama likhuphukile, cishe amaminithi amane. Engeza ama-flakes obomvu, uma uthanda, ukhilimu bese upheka omunye u-3 kuze kube yilapho ukhilimu uhlangene nesipinashi. Hlanganisa ku-feta, bese upholile ukuze nje kusetshenziswe kancane noma kufudumele kwamakamelo, bese uhlola ukusila.
- Khipha isikhumba esitheni ngasinye, bese ufaka izipuni ezimbalwa ze-spinach ingxube ngaphansi kwesikhumba, usakaze ngaphansi kwesikhumba. Geza isikhumba ngamafutha omnqumo, futhi uzinike ngosawoti kanye nopelepele.
- Ukugcoba cishe imizuzu engu-45, noma kuze kuphekwe inkukhu (ukushisa kwangaphakathi kuka 165F.). Khonza eshisayo noma efudumele.
Ungakhohlwa Ngaphandle Kwezinto!
I-Asparagus ephuziwe elula ne-Shallots ne-Parmesan
Isaladi yesimanje sesiGreki
I-Salad ye-Vegetable ne-Brown eyinhle ne-Honey Lemon Dressing
Yini Enhle NgeSpinishi?
Isipinashi kuyinto yemifino eluhlaza emifino yomndeni wakwa-amaranth. Ihlobene ne-beet ne-quinoa, ngokuthakazelisayo.
Ilayishwe izakhi kanye nama-antioxidants, nokudla isipinashi kungase kuzuze impilo ye-eye, kunciphise ukucindezeleka kwe-oxidative, ukusiza ukuvimbela umdlavuza nokunciphisa amazinga wegazi. Iphansi kwe-carbs futhi iphezulu e-fibre insolable, eyasiza ekunakekeni kwempilo.
Isipinashi yisimifino esinomsoco ocebile kakhulu. Iqukethe ama-carotenoids amaningi, i-vitamin C, i-vitamin K, i-folic acid, i-iron ne-calcium.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 211 |
| Inani lamafutha | 17 g |
| I-Fat egcwele | 6 g |
| I-Fat Unsaturated | 7 g |
| I-cholesterol | 53 mg |
| I-sodium | 175 mg |
| Ama-carbohydrate | 4 g |
| I-Fiber Dietary | 1 g |
| Amaphrotheni | 13 g |